Tag Archives: vitamins

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Vegetarian and Delicious Peanut Butter Stir Fry Recipe!

By:Jill Ouhrabka

My favorite healthy meal is a Peanut Butter Stir Fry-first introduced by my boyfriend’s sister. It is a very healthy, quick meal that is full of nutrients and tastes like a treat!

Servings: 2 (if main dish) 4 (if side dish)

Ingredients:

1/4 cup minced garlic

1 cup diced carrots

2 cups chopped broccoli

1 medium onion chopped or diced

4 cups whole pea pods

4 oz water chestnuts sliced

onion powder, garlic powder, chili powder (optional)

1 package Lomein Noodles

1 cup peanut butter

Soy Sauce

Directions:

Boil a little water in bottom of fry pan, add minced garlic

Add carrots, broccoli and onion to frying pan

Then add a little bit of water (1/4 cup), onion powder, pepper and garlic powder

As the vegetables cook, alternate adding water with rice vinegar

Next, add whole pea pods and sliced water chestnuts

Let cook for about 5 minutes

Then add 1/2 cup peanut butter, three tablespoons soy sauce. Let the sauce mix with the water/rice vinegar to coat the veggies, add some crushed cashews and serve over a bed of rice noodles or brown rice.

Enjoy!

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The Importance of Snacking

Many people confuse snacks with treats but they are very different!

  • Snacks should be eaten regularly to help you get in your daily nutrition
  • Treats are part of a healthy, well balanced diet but should be consumed less frequently than snacks- eaten in moderation

Ideally you should start each day with breakfast, then have a snack, eat lunch, have a snack, eat dinner, and have a snack.

Benefits of snacking

There are many nutrition and health related benefits associated with snacking. Snacking benefits adults as well as children.  Some great benefits of snacking include:

  • Eat more to weight less:Eating small, frequent meals will help you eat less throughout the day which helps promote a healthy weight
  • Eat every 2-3 hours: Eating every few hours helps keep blood sugar stable which helps you avoid extreme hunger and helps you stay in control so you can make healthy choices and avoid sugar cravings from getting too hungry
  • Increase energy: If you are eating every 2-3 hours you are also keeping your blood sugar levels stable.  Stable blood sugar means your energy level will stay steady. If you don’t eat your energy level falls and you get tired, snacking helps keep you energized
  • Increase nutrition: Snacking is a great opportunity to get more essential vitamins, minerals, and nutrition into your diet! Since you are eating more often you can include a greater variety of healthy foods into your diet
  • Improved concentration: Snacking between meals improves concentration, focus, and performance at work and at school.

What is a healthy snack?

A healthy snack should ideally consist of a carbohydrate, protein, and healthy fat. Don’t be afraid of eating fat! Fat is what helps us feel full and satisfied after eating so we are less likely to overeat. You do want to choose healthy fats such as those found in olive oil, fish, nuts, and low fat dairy products. Choose a snack that is about 100 to 200 calories (depending on your specific needs) and aim to eat it between bigger meals.

What are some examples of healthy snacks?

  • Low fat cottage cheese (protein and fat source) with cubed melon (carbohydrate source)
  • Peanut butter (protein and fat source) on whole wheat crackers (carbohydrate source) or a sliced apple (carbohydrate source)
  • Low fat Greek yogurt (protein and fat source) with high fiber cereal (carbohydrate source) sprinkled in
  • Mixed berries (carbohydrate source) with sliced almonds (protein and fat source)

The bottom line:

  • Snacking improves overall nutrition status, energy levels and concentration, and helps you eat less!
  • The ideal snack should be about 150 calories (depending on your individual needs) and composed of a carbohydrate, protein, and healthy fat!